Wholesome Choices

A healthy eating pattern, as noted in the Dietary Guidelines for Americans 2015-2020, incorporates a variety of nutrient dense foods, including grains, vegetables and fruits. Here at Nature's Own, we believe eating well is the first step to living well. With more than 20 different Nature's Own breads and rolls, including 100% whole wheat, 100% whole grain, and sprouted grain varieties, we make it easy to eat 3 (ounce-equivalent) or more servings of whole grain each day.

Nutrition Knowledge is Power

Knowledge about proper nutrition is a powerful tool for staying healthy. While food is one of life’s pleasures, it also affects your health, your appearance — even your mental attitude. So, eating delicious foods that are good for you will help you feel good and stay healthy.

USDA Daily Recommendation

The USDA recommends adults eat 6 ounces of grains every day, with at least half being whole grains. It defines one ounce of grain as equivalent to a one-ounce slice of bread.

To be sure you are selecting foods high in whole grains, look for those with at least 8 grams of whole grains per ounce-equivalent. (Experts recommend eating 48 grams of whole grain a day.)

Check out these two delicious whole grain loaves of bread

Carbohydrates are Nutrient Rich

Most medical experts and nutritionists recommend that carbohydrate-rich foods, such as whole grains, fruits and vegetables, should make up a large part of a diet. As much as 45% to 65% percent of the calories in your diet need to come from carbohydrates.

Whole grain-based foods like bread are rich in complex carbohydrates and are a great source of energy to fuel physical activity, your brain and your nervous system. They contain heart-healthy antioxidants not found in fruits and vegetables. Grain foods are a nutrient-rich food category supplying many nutrients of concern as identified by the Dietary Guidelines — including vitamin E, folate, calcium, magnesium, fiber and potassium. The USDA recommends that you should consume at least 130 grams of carbohydrates a day.

Nutrition Facts Explained

“You are what you eat.” If that old saying is true, then knowing the nutrient content of the packaged foods you eat is very important.

Following guidelines set by the USDA, food companies put nutrition facts panels on food packages. These nutrition facts help you make informed decisions about the foods you buy. Learning how to read these labels is important.

Roll over the nutrition fact panel to find out what each section means.

Serving Sizes

Serving sizes have been made more realistic and also are more consistent among products in a food category.

Amount Per Serving

Total calories and calories from fat are given so you can evaluate fat content.

Daily Value

The "% Daily Value" is the percent of the daily recommended amount for a key nutrient in a 2,000-calorie diet. You can use this to determine if a serving of food is high or low in a specific nutrient.

Total Fat, Cholesterol, Sodium, Carbohydrate, and Protein

Total fat, carbohydrate, and protein are shown in grams. Cholesterol and sodium are shown in milligrams. The label also shows the percent of the daily amount of that nutrient in a 2,000-calorie diet. Total carbohydrates are comprised of fibers and sugars.

Vitamins and Other Nutrients

Vitamins and other nutrients, like iron, are shown as percentages of the daily amount of that nutrient in a 2,000-calorie diet.

Daily Value

The footnote at the bottom of the Nutrition Facts is important. It provides a definition of the % Daily Value. If there is room on the package, you may see a table below that definition which shows the recommended levels of fat, saturated fat, cholesterol, sodium, carbohydrate, and fiber in a 2,000-calorie and 2,500-calorie diet. The information in this table is not about a specific food. Instead, it is the recommended dietary advice for all Americans.

Simply an example of a nutritional panel

The food and nutrition information found in our Nutrition Center is not intended to be used to diagnose or treat a health problem or substitute for consulting a licensed professional.

Find Resources For You

Need More Nutrition Knowledge? Check out these helpful links:

Provides helpful information to ensure the safety of the public.

An interactive tool from the USDA to help plan and track daily food intake.

Useful advice for healthy living to help you stay active.

A service of the USDA, this site offers information about diet, nutrition and exercise.